Black Bean Beef and Vegetable Stir-Fry
5 people added this to their Recipe Box
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 307 |
| pro | 22 g |
| total fat | 16 g |
| sat. fat | 4 g |
| carb | 20 g |
| fibre | 2 g |
| chol | 40 mg |
| sodium | 409 mg |
| potassium | 739 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 18% |
| vit A | 21% |
| vit C | 193% |
| folate | 20% |
Suggested Recipes
-
2 oz (375 g) beef flank marinating steak, thinly sliced across the grain
1/2 tsp (2 mL) pepper
1 cup (250 mL) sodium-reduced beef broth
3 tbsp (45 mL) black bean sauce
1 tbsp (15 mL) cornstarch
2 tbsp (25 mL) vegetable oil
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
2 cups (500 mL) broccoli florets
2 sweet orange peppers, cut into chunks
1 white onion, cut into chunks
1 tsp (5 mL) sesame oil
Preparation:
Sprinkle beef with pepper. In bowl, whisk together broth, black bean sauce and cornstarch. Set aside.
In wok or skillet, heat half of the oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add remaining oil to wok; stir-fry garlic and ginger for 30 seconds. Add broccoli, peppers and onion; stir-fry for 2 minutes. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add black bean mixture; stir-fry until slightly thickened, about 3 minutes. Drizzle with sesame oil.
In wok or skillet, heat half of the oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add remaining oil to wok; stir-fry garlic and ginger for 30 seconds. Add broccoli, peppers and onion; stir-fry for 2 minutes. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add black bean mixture; stir-fry until slightly thickened, about 3 minutes. Drizzle with sesame oil.
Additional Information
- Tip: If flank steak is unavailable, use beef tenderloin or pork.
Tags:
Meat-Beef; Vegetables; Make It Tonight; Chinese; Stir-fry; Main Course; Steak; Garlic; Ginger; Broccoli; Onions;
Source
Canadian Living Magazine: October 2009
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